How to fix tech neck: a 5-minute desk routine
Why your head drifts forward at a screen, and three simple moves that help undo it.
‘Tech neck’ is the forward-head posture many of us drift into at a laptop or phone. The further your head moves forward, the harder the muscles at the back of your neck work to hold it up — hello, stiffness and headaches.
Check yourself
Stand side-on to a mirror. If your ear sits in front of your shoulder, you've got some tech neck.
Three moves to start today
- Chin tucks: glide your head straight back to make a double chin. Hold 3 seconds, 10 reps.
- Wall angels: back against a wall, slide your arms up and down like a snow angel. 10 slow reps.
- Chair-back extension: hands behind head, lean back over your chair at shoulder-blade height. 8 reps.
Fix the set-up
Raise your screen so the top is at eye level, and hold your phone up rather than looking down into your lap. Stand up every 30 minutes.
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